A1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

rest 30-60sec.

A2. Dumbbell Floor Press 3 x 6-12

6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press

rest 30-60sec.

B. Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A1. Landmine Shoulder Press 3 x 6-8

6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press

controlled eccentric

A2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. 15 minute EMOM of Rowing, Wall Ball Shots, and Russian Kettlebell Swings

Row
Wall Ball Shots
Russian Kettlebell Swing

A. Intervals

4 sets of:
4min on 2min off
400m run
10 alt. DB-Snatches @30/20kg
10 T2B
10 SA-DB Front Squats @30/20kg
max Burpees over DB in remaining time

A1. Landmine Shoulder Press 3 x 6-8

6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press
6-8 Landmine Shoulder Press

controlled eccentric

A2. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. 15 minute EMOM of Rowing, Wall Ball Shots, and Russian Kettlebell Swings

Row
Wall Ball Shots
Russian Kettlebell Swing

A. Snatch Cluster sets

6 sets

Powersnatch + OHS

1+1 . 1+1 . 1+1 (rest 15s between reps)

Rest 90s between sets

B. Core Finisher

4 sets
5-8 barbell rollouts (10-15s hold on last rep)
Into
20-30 banded goodmornings (10-15s hold on last rep)
Rest 60s

A. 3 Snatch Grip Deadlifts + 3 Low Hang Snatches 5 x 1

1 3 Snatch Grip Deadlifts + 3 Low Hang Snatches
1 3 Snatch Grip Deadlifts + 3 Low Hang Snatches
1 3 Snatch Grip Deadlifts + 3 Low Hang Snatches
1 3 Snatch Grip Deadlifts + 3 Low Hang Snatches
1 3 Snatch Grip Deadlifts + 3 Low Hang Snatches

New setup after each DL / Low hangsnatch just above floor

B. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

Work at RPE 8-9 / increase weight from last week if you can hold RPE 8 or Max 9

C. Dumbbell Box Step-Up 3 x 8-12

8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up

1 leg stays on box for 8-12 reps. Rest 60s after each leg / increase weight if possible

D. Partner Leg Curls 3 x 8-12

8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls

Work YGIG with a Partner

E. Core Finisher

3 sets no rest
1:00 min plank
Into
10 sideplank rotations / side

If possible go unbroken for all 3 sets

A. Close Grip Bench Press 3 x 5-8

5-8 Close Grip Bench Press
5-8 Close Grip Bench Press
5-8 Close Grip Bench Press

@RPE 8-9 - ME for last set

B1. Dual Dumbbell Seated press 3 x 8-15

8-15 Dual Dumbbell Seated press
8-15 Dual Dumbbell Seated press
8-15 Dual Dumbbell Seated press

work @RPE 8-9 - ME for last set

B2. Inverted Row 3 x 8-15

8-15 Inverted Row
8-15 Inverted Row
8-15 Inverted Row

work @RPE 8-9 - ME for last set

C. Dumbbell Zottman Curl 3 x 8-15

8-15 Dumbbell Zottman Curl
8-15 Dumbbell Zottman Curl
8-15 Dumbbell Zottman Curl

@RPE 8-9

D. Upper Back

3 rounds of:
10-15sec. Y-W-T hold (each position - weighted if needed)
rest 30sec.